{"id":51412,"date":"2023-06-06T11:53:41","date_gmt":"2023-06-06T11:53:41","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51412"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"barbell-squat-variations","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/","title":{"rendered":"7 Challenging And Creative Barbell Squat Variations For Advanced Lifters"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#What_Are_Barbell_Squats_Good_For\" >What Are Barbell Squats Good For?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Strengthening_The_Muscles_Of_The_Lower_Body\" >Strengthening The Muscles Of The Lower Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Increasing_Your_Core_Strength\" >Increasing Your Core Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Improving_Balance\" >Improving Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Increasing_Flexibility\" >Increasing Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Burning_Calories\" >Burning Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Improving_Performance\" >Improving Performance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Why_Barbell_Squat_Variations_Matter\" >Why Barbell Squat Variations Matter<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Help_Target_New_Muscles_Groups\" >Help Target New Muscles Groups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Increase_Core_Strength\" >Increase Core Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Improve_Balance_And_Stability\" >Improve Balance And Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Increase_Range_Of_Motion\" >Increase Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Enhance_Your_Performance\" >Enhance Your Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Reduce_Injury_Risk\" >Reduce Injury Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Add_Variety_To_Your_Workout_Routines\" >Add Variety To Your Workout Routines<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#What_To_Do_Instead_Of_Barbell_Squats\" >What To Do Instead Of Barbell Squats<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Front_Squats\" >Front Squats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Bulgarian_Split_Squats\" >Bulgarian Split Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Overhead_Squats\" >Overhead Squats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Anderson_Squats\" >Anderson Squats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Zercher_Squats\" >Zercher Squats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Pause_Squats\" >Pause Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Hack_Squats\" >Hack Squats\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Squatting is a fundamental strength training exercise that works the entire body. <\/span><span style=\"font-weight: 400;\">It\u2019s an essential movement for any weightlifting routine and can help build overall fitness levels, as well as increase muscle size and strength. Like other compound exercises, it recruits several muscle groups at once, making it a great way to push your limits and challenge your body.\u00a0<\/span><span style=\"font-weight: 400;\">If you have been squatting for a while, however, it can be easy to fall into a rut with your technique and form. To take your squats to the next level and amp up the intensity of your workouts, try these 7 challenging and creative barbell squat variations for advanced lifters.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Challenging_And_Creative_Barbell_Squat_Variations\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Challenging_And_Creative_Barbell_Squat_Variations\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Barbell_Squats_Good_For\"><\/span><strong>What Are Barbell Squats Good For?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Barbell squats are an excellent exercise for:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthening_The_Muscles_Of_The_Lower_Body\"><\/span><strong>Strengthening The Muscles Of The Lower Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Barbell squats work nearly all the major muscles in your legs, such as your quadriceps, hamstrings, glutes and calf muscles. As you increase the weight of your barbell squat, these muscle groups will become stronger and better able to support other leg exercises.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increasing_Your_Core_Strength\"><\/span><strong>Increasing Your Core Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your core muscles, including your abdominal and back muscles, must work to keep your torso stable while doing a barbell squat. With regular practice, you can build up the strength of these muscle groups to improve balance and posture (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2012\/04000\/Muscle_Activation_in_the_Loaded_Free_Barbell.38.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_Balance\"><\/span><strong>Improving Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When performing barbell squats, <a href=\"https:\/\/betterme.world\/articles\/goblet-squat-muscles-worked\/\">your body needs<\/a> to maintain a stable center of gravity in order to keep the barbell balanced. The coordination and balance developed while doing squats can help improve your agility, coordination, and overall athletic performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4415844\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increasing_Flexibility\"><\/span><strong>Increasing Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Performing a deep squat (a squat with your thighs parallel to the floor) helps stretch the hips, glutes, hamstrings, and calves, which can help increase your overall flexibility (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4415844\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For an added challenge, you can perform barbell squats with a deeper range of motion to reap the benefits of increased flexibility.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/back-squat-muscles-worked\/\"><i>Keep Your Back Squat Muscles Worked With The Right Technique<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Challenging_And_Creative_Barbell_Squat_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-47397 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620-1024x576.png\" alt=\"App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burning_Calories\"><\/span><strong>Burning Calories<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Barbell squats are a high intensity <a href=\"https:\/\/betterme.world\/articles\/wall-ball-workout\/\">exercise<\/a> that burn lots of calories due to the large muscles groups being worked. By doing more repetitions with lighter weights, you can use this exercise to help your body burn more fat and build muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As part of a strength training routine, barbell squats will improve your body composition. For those looking to lose weight, having more muscle mass means that your body is more efficient at burning calories, which leads to better weight control.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_Performance\"><\/span><strong>Improving Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Barbell squats help improve your body\u2019s ability to generate power, which is necessary for activities like sprinting and jumping. The improved coordination and balance developed while doing squats will also help with activities like running and court sports (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2012\/04000\/Muscle_Activation_in_the_Loaded_Free_Barbell.38.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Barbell_Squat_Variations_Matter\"><\/span><strong>Why Barbell Squat Variations Matter<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The OG barbell squat is a fundamental <a href=\"https:\/\/betterme.world\/articles\/wall-squat\/\">movement<\/a> that should be included in any fitness routine, however, the benefits of squats can be maximized when you switch up your squat variations. When done correctly, different squat variations can:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Help_Target_New_Muscles_Groups\"><\/span><strong>Help Target New Muscles Groups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squatting with a barbell can work your quads, glutes, and hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, switching up the placement of the bar (front squat vs. back squat) or adding an unstable surface like a BOSU ball (the BOSU squat) can target different muscle groups such as calves, mid-back muscles and core muscles.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Core_Strength\"><\/span><strong>Increase Core Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Including different variations of squats like the pistol squat or goblet squat can increase core strength. This is because the instability provided by these <a href=\"https:\/\/betterme.world\/articles\/wall-squats-with-ball\/\">exercises<\/a> causes your abdominal muscles to work harder than with a traditional barbell back squat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4415844\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Challenging_And_Creative_Barbell_Squat_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-47349 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-1024x576.png\" alt=\"barbell squat variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Balance_And_Stability\"><\/span><strong>Improve Balance And Stability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Adding in single-leg movements like step ups, lunges and single-leg squats can help to improve balance, proprioception and stability. When you add in unilateral movements, each leg has to work independently which helps improve your ability to perform everyday tasks with ease.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Range_Of_Motion\"><\/span><strong>Increase Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squat variations that require a greater range of motion can help increase mobility and flexibility (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4415844\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Sumo squats and frog squats are two examples of squat variations that require you to move your legs in different directions, helping to increase the range of motion in your hips and glutes.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Enhance_Your_Performance\"><\/span><strong>Enhance Your Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Including different squat variations in your routine can help enhance your performance when it comes to other exercises like deadlifts, box jumps and pull-ups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performing single-leg <a href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\">exercises<\/a> helps build the strength and stability needed to perform explosive and dynamic movements.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Injury_Risk\"><\/span><strong>Reduce Injury Risk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Including different squat variations in your routine can help reduce the risk of injury by strengthening weak muscles, improving balance and developing greater range of motion (<\/span><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-018-0103-7\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By adding in different squat variations you are giving your body a chance to strengthen weaker muscles and make sure that all muscle groups are getting an equal share of attention (<\/span><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-018-0103-7\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Challenging_And_Creative_Barbell_Squat_Variations\">start using the BetterMe app<\/a> and overhaul your entire life! <\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Add_Variety_To_Your_Workout_Routines\"><\/span><strong>Add Variety To Your Workout Routines<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Besides all of the physical benefits, adding in different <a href=\"https:\/\/betterme.world\/articles\/half-squat-vs-full-squat\/\">squat variations<\/a> can also help add variety to your workout routines, making it more enjoyable and less monotonous. Changing up your squats can give you a chance to work on new skills and have fun with the process!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Challenging_And_Creative_Barbell_Squat_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-47352 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-1024x576.png\" alt=\"barbell squat variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Do_Instead_Of_Barbell_Squats\"><\/span><strong>What To Do Instead Of Barbell Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although the barbell back squat is a great exercise, it\u2019s not the only way to get your squats in. Here are some alternatives to barbell squats that provide some of the same benefits.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Front_Squats\"><\/span><strong>Front Squats\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A close cousin to the <a href=\"https:\/\/betterme.world\/articles\/front-squat-vs-back-squat\/\">back squat<\/a>, front squats involve holding the barbell in the front rack position across your chest as you lower your body. This variation loads the torso anteriorly\u2014placing more emphasis on the quads, as opposed to the glutes and hamstrings in a regular back squat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, because of the upright torso position, your core must work to maintain balance and stability throughout the entire movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Safety-wise, front squats are a great alternative for those with lower back issues, as the barbell placement is less likely to cause irritation. If you don&#8217;t have a spotter, this version is also safer due to the forward placement of the weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform front squats:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a barbell in front rack position (across chest)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining upright torso, slowly lower until thighs are parallel to floor or slightly lower<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive heels into ground and push hips forward until standing upright\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squats\"><\/span><strong>Bulgarian Split Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This single-leg variation of the <a href=\"https:\/\/betterme.world\/articles\/squats-workout-plan\/\">squat<\/a> is a great way to target your glutes, quads and hamstrings, while also improving balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Bulgarian split squat is one of the most effective exercises to target imbalances between your left and right legs, since each side must work independently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite being a single-leg exercise, the Bulgarian split squat still requires the use of both legs, as you\u2019ll be using your non-working leg as a support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Bulgarian split squats with a barbell:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a barbell across your back in the same position as you would for a regular squat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your rear leg up onto a bench\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your front foot planted firmly on the ground and lower into a squat position\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through heel to return to standing position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/goblet-squat-vs-back-squat\/\"><i>Goblet Squats Vs. Back Squats: What Is Right For You?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Challenging_And_Creative_Barbell_Squat_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-47350 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808-1024x576.png\" alt=\"barbell squat variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Squats\"><\/span><strong>Overhead Squats\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Placing the barbell overhead can help to increase stability in your core and upper body, while also challenging your mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise was popularized by Olympic weightlifters and is a great way to target your quads, glutes and core all at once. It&#8217;s particularly effective at working on improving range of motion, balance and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform overhead squats:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position barbell in an overhead press position\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping arms straight and chest up, lower your body until hips are slightly below parallel\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through heels to return to standing position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Anderson_Squats\"><\/span><strong>Anderson Squats\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a great variation of the squat for beginners as it\u2019s easier to perform and requires less stability than some of the other variations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Named after the creator, Paul Anderson, this variation is performed with a reduced range of motion. It starts at the bottom of a regular squat and ends at the top. By eliminating the bottom and top positions, you\u2019re able to focus on the middle part of the squat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Anderson squats:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet slightly wider than shoulder width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your spine neutral, bend your knees and lower yourself into a squat position until your thighs are parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few moments, then push through your heels to return to the starting position.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Zercher_Squats\"><\/span><strong>Zercher Squats\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The origin of this exercise is unclear, but it\u2019s believed to have gotten its name from American weightlifter Ed Zercher in the 1930s. This variation of the squat is particularly challenging for your core and arms as the barbell is placed in the crook of your elbows. It&#8217;s also a great way to hit your quads, glutes and hamstrings.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Zercher squats:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by placing the barbell in the crook of your elbows and keeping it close to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a shoulder-width stance with your feet and point your toes slightly outward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up, back arched and head looking forward as you slowly lower yourself into a squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your elbows to bend slightly, but keep them tucked in close to your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower until your thighs are parallel with the floor, then press up through your heels to stand back up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Challenging_And_Creative_Barbell_Squat_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-47353 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-1024x576.png\" alt=\"barbell squat variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pause_Squats\"><\/span><strong>Pause Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation of the squat is great for improving strength, power and muscle control.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It involves pausing at the bottom of the squat 2-3 seconds before standing back up. This pause helps to strengthen your quadriceps and glutes, as well as improving stabilization through the entire movement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform pause squats:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet slightly wider than hip-width apart and toes pointed slightly outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in and slowly lower down into the squat, keeping your weight in your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the bottom and hold for 2-3 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through the heels and return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired reps.<\/span><\/li>\n<\/ol>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Challenging_And_Creative_Barbell_Squat_Variations\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hack_Squats\"><\/span><strong>Hack Squats\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hack squat is commonly done on a machine, though variations of the hack squat can be done with barbells and dumbbells.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise primarily works the quadriceps muscles (rectus femoris, vastus lateralis, vastus medialis and vastus intermedius) as well as the hamstrings and glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The hamstrings are responsible for knee flexion and hip extension, while the glutes provide stability to the hips during the exercise. It&#8217;s important to keep your back straight and head facing forward throughout the entire movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform hack squats with a barbell:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet slightly wider than hip width apart, and the barbell held across the back of your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, push your hips backwards and bend at the knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your thighs are parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels and extend your legs to return to starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squats are an essential exercise for any strength training routine. Adding in different squat variations can provide a range of physical benefits, including improved balance, greater mobility and enhanced performance. Try some of the variations listed above out to take your squat routine to the next level!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Challenging_And_Creative_Barbell_Squat_Variations\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Squatting is a fundamental strength training exercise that works the entire body. It\u2019s an essential movement for any weightlifting routine and can help build overall fitness levels, as well as increase muscle size and strength. Like other compound exercises, it recruits several muscle groups at once, making it a great way to push your limits [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":51414,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-51412","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Challenging And Creative Barbell Squat Variations For Advanced Lifters - BetterMe<\/title>\n<meta name=\"description\" content=\"Want to take your squat routine to the next level? Check out this guide for 7 different \u2605 BARBELL SQUAT VARIATIONS \u27a4 and their benefits!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Challenging And Creative Barbell Squat Variations For Advanced Lifters\" \/>\n<meta property=\"og:description\" content=\"Want to take your squat routine to the next level? Check out this guide for 7 different \u2605 BARBELL SQUAT VARIATIONS \u27a4 and their benefits!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_242603446-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83\"},\"headline\":\"7 Challenging And Creative Barbell Squat Variations For Advanced Lifters\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/\"},\"wordCount\":1989,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/barbell-squat-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_242603446-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Squatting is a fundamental strength training exercise that works the entire body. <\/span><span style=\\\"font-weight: 400;\\\">It\u2019s an essential movement for any weightlifting routine and can help build overall fitness levels, as well as increase muscle size and strength. Like other compound exercises, it recruits several muscle groups at once, making it a great way to push your limits and challenge your body.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">If you have been squatting for a while, however, it can be easy to fall into a rut with your technique and form. To take your squats to the next level and amp up the intensity of your workouts, try these 7 challenging and creative barbell squat variations for advanced lifters.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Barbell Squats Good For?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Barbell squats are an excellent exercise for:<\/span>\\r\\n<h3><strong>Strengthening The Muscles Of The Lower Body<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Barbell squats work nearly all the major muscles in your legs, such as your quadriceps, hamstrings, glutes and calf muscles. As you increase the weight of your barbell squat, these muscle groups will become stronger and better able to support other leg exercises.<\/span>\\r\\n<h3><strong>Increasing Your Core Strength<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Your core muscles, including your abdominal and back muscles, must work to keep your torso stable while doing a barbell squat. 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Like other compound exercises, it recruits several muscle groups at once, making it a great way to push your limits and challenge your body.\u00a0<\/span><span style=\"font-weight: 400;\">If you have been squatting for a while, however, it can be easy to fall into a rut with your technique and form. To take your squats to the next level and amp up the intensity of your workouts, try these 7 challenging and creative barbell squat variations for advanced lifters.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are Barbell Squats Good For?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Barbell squats are an excellent exercise for:<\/span>\r\n<h3><strong>Strengthening The Muscles Of The Lower Body<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Barbell squats work nearly all the major muscles in your legs, such as your quadriceps, hamstrings, glutes and calf muscles. 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